Kate Lyman Nutrition

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MACRO-FRIENDLY RECIPE: VEGETARIAN STUFFED SHELLS

Diana Dewan

Eating a high-protein diet doesn’t mean that you have to consume tons of animal products to do so. It is possible if you’re a vegetarian or eat mostly plant-based, and nowadays, there are some really great meat alternatives and tons of plant-based products out there! This week, we’re sharing this yummy stuffed shell recipe that’s high in protein, lower in calories, and uses one of our favorite plant-based meat alternatives. 

VEGETARIAN STUFFED SHELLS

PREP TIME: 20 minutes | COOK TIME: 40 minutes | MAKES: 36 shells

WHAT YOU NEED:

35 Jumbo pasta shells

87g Gardein beefless ground

600g Eggplant, raw, cubed

81g Frozen spinach

112g Italian blend shredded cheese

225g Ricotta cheese (whole milk)

480g Prego tomato sauce - traditional

240g Fat free chicken stock

5g Olive oil cooking spray

1t Minced garlic

1T Italian seasoning blend

WHAT TO DO:

  1. Preheat the oven to 375 degrees.

  2. In a large pot, boil water and cook pasta shells al dente, according to package instructions. Drain and set aside.

  3. Spray a large skillet with olive oil cooking spray and heat over medium heat. Add diced eggplant and sauté. Use chicken stock to deglaze the pan and mix in the garlic once eggplant begins to soften. Sauté until tender, about 8-10 minutes.

  4. At the same time, in another skillet, add beefless ground and cook over medium heat for 8-10 minutes.

  5. In a large mixing bowl, add half the eggplant, beefless ground mix, spinach and ricotta. Using your hands or a spatula, mix until well combined.

  6. Prepare a 9x13” baking dish by spraying with cooking spray and spread the remaining eggplant as a thin layer across the bottom. 

  7. Stuff pasta shells with mixture, placing shells on top of the eggplant layer in the baking dish. Once all shells are stuffed, pour tomato sauce over top.

  8. Cover with aluminum foil and bake for 25 minutes. Remove foil and sprinkle with a layer of shredded cheese and bake for an additional 10-15 minutes or until cheese is melted.

    MACROS PER SHELL: 6P/2F/12C, 86 calories

    You can find the recipe in the MyFitnessPal database by searching:
    “KLN Recipe: Vegetarian Stuffed Shells”.

For more easy, macro-friendly recipes like this one, be sure to download our free cookbook, Sol Food, and our meal prep cookbook, Everyday Macros. It’s full of macro-friendly Mexican-inspired recipes for your whole week!